Healthy Edge Magazine OCT2025 Earth Origins Market by HFAI

inside

• Meet magnesium

• Get more superfoods

• Breast cancer awareness

pumpkin

Did you know?

Pumpkin seeds offer many important nutrients including copper, iron, magnesium, phosphorous, potassium, and omega 3s. For a healthy snack, toast rinsed, lightly oiled pumpkin seeds for about 30 minutes at 325° or until lightly browned (stirring occasionally). For extra flavor, sprinkle spices on the seeds before baking.

Pumpkins are a sign that fall is upon us. But pumpkins aren’t just for decoration: They also have many important health benefits.

The rich, orange color of fresh pumpkin tells you that it’s a great source of beta carotene, a powerful antioxidant that can help combat the signs of aging in your skin and ease inflammation. Pumpkin is also packed with vitamin A, with a one-cup serving offering 200 percent of the recommended daily intake of this important nutrient. Vitamin A supports eye health and may lower your risk of some cancers.

Pumpkin also contains many other key nutrients including vitamins C and E, iron, and folate, all of which help to support your immune system. Pumpkin’s

potassium also helps to keep blood pressure levels in check and reduces your risk of stroke and Type 2 diabetes. Low in calories and high in fiber, pumpkin can help you feel fuller, longer. Adequate fiber intake also helps to protect against heart disease.

Maximize pumpkin’s many health benefits by eating pure, unprocessed pumpkin rather than loading up on sugary, pumpkin-flavored treats. Pumpkins can be roasted, steamed, or boiled and added to dips, soups, stews, and more. ●

Flavorful dishes from many cultures.

Fruit and veg may help with sleep • Pistachios improve gut health • Walnuts help fight cancer • More

12 seafood for supper

Cod with Dill Potatoes • HoisinGlazed Salmon • Ancho Chile

Shrimp Tacos with Creamy Avocado Ginger Salsa

18 healthy home

Capture the essence of fall with a simmer pot.

20 your anti-cancer plan

Reduce your breast cancer risk.

22 quick tips

Three ways to enjoy pasta. 24 magnesium matters

Support your blood sugar, heart health, and more.

25 eat more superfoods

Three foods to give you a boost.

26 cook-at-home

Make the most of your air fryer.

28 healthy strategies

All about the vegetarian diet.

Fall brilliance

October signals the end of harvest season, bringing changes in weather and bright autumn foliage.

It’s no surprise, then, that our Healthy Pick this month is pumpkin, a vegetable that’s as nutritious as it is decorative (page 2). And speaking of nutritious, have you checked your magnesium intake lately? This mineral is loaded with health benefits—and may help you sleep better, too (page 24).

Check out page 25 for certified nutritionist Sally Karlovitz’s list of foods that have so many good things going for them—and for your body—that they’re considered “superfoods.”

October is Breast Cancer Awareness Month, a time to promote screening to reduce risk of the disease. See page 20, and also check out breastcancer.org and the Susan G. Komen Foundation (komen. org) for information and resources. October 1 is World Vegetarian Day, which we celebrate in our Healthy Strategies department. Turn to page 28 for a discussion of the benefits of a vegetarian diet.

Bring the scents of fall indoors by making an autumn simmer pot on your stovetop; you’ll find directions on page 18.

While your simmer pot is bubbling delicious scents into your home, learn about cooking with an air fryer in our Cook-at-Home department (page 26).

Quick Tips on page 22 celebrates pasta, offering three ways to cook this favorite food. While it may already be dark outside when you’re prepping dinner, give your taste buds a bright surprise with seafood suppers. Our food feature, beginning on page 12, has all the recipes you’ll need.

For dessert or a healthy Halloween snack, this month’s Market Gourmet department celebrates peanut butter bars (page 5).

Enjoy a bountiful October—

Mary Ann O’Dell, MS, RDN

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor Kelli Ann Wilson

Creative Director

Michelle Knapp

Production/Graphic Designer

Brian Jenkins

Chief Operating Officer

Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

Client Services Director - Advertising & Digital Ashley Dunk (x190)

Vice President – Retail Sales and Strategic Partnerships

Anna Johnston (Anna.Johnston@TasteforLife.com)

Chairman and Founder T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2025 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on

are

35 min prep time makes 24 bars

Peanut Butter Pretzel Magic Cookie Bars

From Farmhouse Weeknights: Quick and Wholesome Recipes For Dinner by Melissa Bahen ($35, Gibbs Smith Books, 2025)

¾ c graham cracker crumbs (from 7 sheets of graham crackers)

¾ c pretzel crumbs (about 3 ounces mini pretzels)

½ c (1 stick) butter, melted

1 Tbsp granulated sugar

1 (14 oz) can sweetened condensed milk

1 c sweetened flaked coconut

1 c chopped pecans

1 c chocolate chips

1 c peanut butter chips

1. Preheat oven to 350°. Spray a 9x13inch baking pan with nonstick spray.

2. Combine graham cracker crumbs, pretzel crumbs, melted butter, and granulated sugar. Press mixture into bottom of pan. Pour sweetened condensed milk evenly over top, using a rubber spatula to spread it gently all the way to edges of pan. Sprinkle coconut and pecans evenly over top of sweetened condensed milk, followed by chocolate chips and peanut butter chips. Press everything down firmly with your hands or the back of a spatula.

3. Bake for 25 minutes, until golden brown on top.

4. Remove from oven and allow to cool before cutting and serving.

Kitchen Note: Magic cookie bars are an easy, weeknight dessert staple and they bake up pretty quickly. If you just want a graham cracker crust, use 1½ cups graham cracker crumbs and omit the pretzel crumbs and granulated sugar. Substitute your favorite kind of chips for all or some of the chocolate chips and peanut butter chips. Try white chocolate chips, butterscotch chips, and milk chocolate chips. They’re all delicious. If you want the cookie bars to cut cleanly, you’ll have to let them cool.

MELISSA BAHEN

more produce, better sleep

Eating more fruit and vegetables might help you sleep better. A new study found that five servings per day led to deeper, less interrupted sleep in healthy young adults.

The University of Chicago researchers provided numerous examples of a one-cup serving, including eight large strawberries, one large bell pepper, 22 grapes, a dozen baby carrots, or an apple, orange, grapefruit, pear, peach, or nectarine.

SELECTED SOURCES “Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults” by H. L. Boege, Sleep Health, 6/11/25 • “Study: Eating more fruits and veggies could help you sleep better,” University of Chicago Medical Center, 6/12/25

Did You Know?

Regularly eating grapes may help improve muscle strength in postmenopausal women. Positive results were seen in participants who consumed about 1½ cups per day.

SOURCE “Daily consumption of grapes improves muscle strength markers in postmenopausal women,” www.EurekAlert.org, 7/8/25

walnuts may hinder cancer cells

New research highlights the benefits of walnuts for reducing systemic inflammation and the incidence of colon cancer. Participating adults were deemed to be at an elevated risk for the cancer. After three weeks of walnut consumption, tests showed elevated levels of a protein that is known to help inhibit colon cancer cells.

“Nutrients from walnuts can contribute to reduced cancer risk,” said researcher Daniel W. Rosenberg, PhD. “There are many potential benefits one can get from eating walnuts, with so little downside risk, that just grabbing a handful every day is really something that you can easily do for your long-term health benefit.”

SELECTED SOURCES “Systemic inflammation and the inflammatory context of the colonic microenvironment are improved by urolithin A” by M.R. Moussa et al., Cancer Prevention Research, 4/1/25 • “Walnut consumption curbs inflammation and colon cancer risk,” University of Connecticut, 4/22/25

positively pistachio

Snacking on pistachios may improve the health of people with prediabetes. A new study found that the nuts can have a positive influence on the gut’s microbiome. Participants ate about two ounces of pistachios each evening for 12 weeks. They saw increases in healthy gut bacteria.

According to the research team at Penn State, about one third of the people in the US are affected by prediabetes, and most of them will go on to develop Type 2 diabetes.

SELECTED SOURCES “Nighttime pistachio consumption alters stool microbiota diversity and taxa abundance . . .” by T.M. Riley et al., Current Developments in Nutrition, 7/1/25 • “Nighttime pistachio snacking may reshape gut microbiome in prediabetic adults,” Penn State, 7/14/25

Motherlove

Natural Stacks Magtech Sleep

Baby & All Soap Lavender Blossom

For restful sleep and brain health, reach for this 3-in-1 complex before bed.* The melatonin-free blend of Magtein magnesium L-threonate, glycine, and chamomile will help calm the body and mind to facilitate a good night’s sleep.* Just mix the lavender berry flavored powder with water before bed to ease the mind and body into rest.*

From bath time with your little one to cleaning up what they leave behind, this relaxing and gentle foaming castile soap is here to help wash it away with simple organic ingredients. Safe for baby, kids, pregnant moms, and anyone else who needs to clean up. Purchases of this soap line support plastic removal through Clean Hub.

RenewLife

Pure Health Fungus Eliminator

Health Thru Nutrition Skineu Hair-Skin-Nails+

For a nutrient boost to complement your daily routine, these gummies offer key ingredients to support hair, skin, and nail health.* The triple-action glow and radiance formula includes biotin, low molecular weight hyaluronic acid, and retinyl palmitate stabilized vitamin A* - all packed into delicious strawberry pina colada gummies.

Promote clear, healthy nails the natural way.* This powerful formula combines 9 natural fungus fighters and immunityenhancing botanicals for full-spectrum support.* Each herb is scientifically proven to combat unsightly toenail fungus deep in your nailbed where topicals can’t reach, and to help prevent occurrence.*

Simpleaf

Ultimate Flora Intensive Biome Care

Ultimate Flora

Intensive Biome Care

Flushable Wipes

Aloe Vera

Specially crafted for sensitive skin, these flushable wipes include cucumber, aloe vera, and vitamin E. Made from 100% plant-based material, these wipes are biodegradable and feature ingredients that are gentle on skin, ideal for every member of the family. Perfect for cars, gym bags, purses, and backpacks.

Replenish good bacteria and microbiome integrity with this high potency, 150 billion CFU probiotic. The 3-in-1 Synbiotic Care formula combines prebiotics, probiotics, and postbiotics for a comprehensive approach to gut health.* Once daily delayed release capsule. No refrigeration required.

Charlotte’s Web

Terry Naturally Clinical Digestive Enzymes

Active Recovery Pain Relief

Enzymes are essential for helping your body break down and absorb important nutrients. This potent blend features full-strength, undiluted 10X pancreatic enzymes for digestive comfort, nutrient absorption, and overall health when taken with meals.* Taken between meals, it relieves occasional muscle pain and supports exercise recovery.*

Get cooling, deep, targeted comfort from camphor, menthol and other essential oils. Apply to pain associated with strains, bruises, and sprains for soothing relief.* Topical stick includes frankincense, myrrh and clove essential oils. Ointment includes clove, eucalyptus, and peppermint essential oils.

Qunol

Crystal Star Cellulite Tone

Turmeric with Black Peper Extract + Ginger Gummy

Help the body burn fat and tone skin with this effective blend of 16 whole herbs, including gotu kola, fenugreek, turmeric, lecithin, and burdock root.* These herbs help support circulation, release of cellulite, detoxification, fat metabolism, and connective tissue health.*

Enjoy all the benefits of turmeric with black pepper extract and ginger in a convenient gummy with a tangy pineapple flavor. This is a high absorption formula that supports healthy inflammation response associated with physical overexertion.* Supplies 500 mg turmeric + 50 mg ginger per serving.

NaturesPlus

Ancient Nutrition

Creatine + Collagen

His Journey or Her Journey Multi

A powerful trio of creatine, collagen, and electrolytes is made to support physical and mental performance.* This formula combines 5g of creatine monohydrate with eggshell membrane collagen and real food electrolytes to support lean body mass, recovery, cognitive health and hydration balance.* Natural lemon flavor.

Daily essential nutrients for a healthy lifestyle in a oncedaily multivitamin. Journey is designed to support you wherever life takes you, from morning to night. Includes active B complex, chelated minerals, adaptogens, and enzymes. Supports overall wellness, energy, stress, immunity, and brain health.*

NuStrips

Energy Strips

Nature’s Sunshine Brain Edge Drink Mix

Get a punch of caffeine, B12 and L-theanine to give your mind and body a quick boost, without the jitters.* Each strip supplies 50 mg caffeine plus L-theanine and B12. Each paperthin strip is designed using a patented technology that combines nutrients and natural flavors in a vegan pullulan base. Soothing cinnamon-vanilla flavor.

Ignite your mental performance in minutes, and boost your potential to do more.* Reduce fatigue and sharpen mental focus with this energizing super-blend of traditional yerba mate, rhodiola and ginkgo, plus other brain-boosting ingredients.* Feel the difference when you use this blend of trusted herbs, amino acids, and cellular fuel.*

Naturae Healthy Aloe Vera Juice with Pulp

Zammex Bovine Colostrum

Embrace the power of nature’s first superfood, meticulously sourced from grass-fed cows, ensuring a pristine and nutrient-rich profile that aligns with your pursuit of clean, wholesome living. Bovine colostrum can help boost immunity, support gut health, facilitate muscle recovery, and revitalize skin radiance.*

Support digestive system balance, promote intestinal activity, and encourage nutrient absorption with this aloe juice.* Produced with cold process technology, it preserves the vitamins, amino acids and nutrients in the aloe vera juice during the manufacturing process. No preservatives or sugar added.

Snap Heart Beet Chews

Packed with the goodness of beetroot, vitamins B3, B12, and C, and naturally sweetened with stevia, these chews provide an easy and delicious way to care for your heart.* The ingredients naturally boost nitric oxide levels, promote blood flow, and support healthy blood pressure.* Enriched with antioxidant superfoods. Delicious berry flavored chews.

Beekeeper’s Naturals

Kid’s Immune Support + Vitamin C

Supercharge your kid’s immune system with this liquid formula.* Each convenient and delicious packet delivers a powerful blend of propolis, 500mg vitamin C, vitamin D, and elderberry to support kids’ immune systems for every adventure.* The liposomal formula optimizes absorption.*

New Chapter Liquid Multivitamin Orange Mango

From toddlers (ages 2+) to grandparents, everyone in the family benefits from this convenient, complete multivitamin with superfoods. Just one serving a day supports heart health, bone health, brain health, cellular energy, immune function, hair, skin & nails, and digestive health.* Completely delicious, deliciously complete.

Nature’s Answer

Nature’s Answer Mullein-X Throat Lozenges

Mullein-X Throat Lozenges

Soothe an irritated throat and support respiratory health.* Made with honey and the Mullein-X blend of mullein, nettle, plantain, elecampane, horehound, and marshmallow, which work together to support upper respiratory health and mucus membrane function.*

New Universe Food Self Balancing Food Complete Blend

Give your body what it needs to restore balance from within.* With this organic, plant-based superfood powder, taken consistently for 2 weeks, people notice improvements in their physical condition. After one month or more, the body naturally gravitates towards healthy food, making it easy to stay on track with your health goals.

Flora

Acerola Natural Vitamin C

Acerola Cherries are a rich plant source of vitamin C, which packs an antioxidant punch and helps maintain a healthy immune system.* Pure juice powder, pressed from organically grown acerola cherries and dried at a low temperature to retain the fruit’s potent profile, is encapsulated into convenient vegetarian capsules.

Ollois Histaminum Hydrochloricum 30C

Fight back against coughing, sneezing, and watery eyes from allergies.* In homeopathic medicine this remedy can provide relief from mild allergic reactions that result from hay fever, mold, pet dander, dust, and other allergens.* Safe, effective, and suitable for everyone, this remedy is certified organic, lactose-free, and gluten-free.

Natural Path Silver Wings

Natural Silver Nasal Spray 250ppm

This natural sinus relief nasal spray provides a mist of pharmaceutical grade deionized pure water with ultra-fine pharmaceutical grade silver particles.* It works to cleanse nasal passages from pollutants and irritants.* This can help relieve congestion and improve air flow by thinning mucus in the nose.*

WHOLE FOOD

Multivitamin & Minerals ONCE A DAY

Vegetarian Capsules

Our organic, regenerative farms provide the raw whole food plants, vegetables, fruits, and herbs that we use in our multivitamins.

Our multivitamins are carefully formulated to address the different nutritional needs of men and women.

Also available! Two-per-day tablets in age- and gender-specific formulas.

BY LISA FABIAN

seafood for supper around-the-world

favorites

Fish and shellfish are favorite protein choices for many countries. Versatile and healthy, these foods become canvases on which other tasty ingredients are featured. Explore how other cultures enjoy seafood through the following flavorful dishes.

Recipe on page 15

Hoisin-Glazed Salmon

50 min prep time

serves 4

Cod with Dill Potatoes

From Scandinavia: Recipes & Ingredients by Gísli Egill Hrafnsson and Inga Elsa BergÞórsdóttir ($29.99, Mitchell Beazley, 2025)

2 lb 4 oz thick cod fillet

2½ oz butter, melted, plus extra for greasing

3½ oz fresh white breadcrumbs

Finely grated zest of 2 lemons

3 Tbsp finely chopped parsley

3 garlic cloves, crushed

1½ tablespoons ground pink peppercorns

Salt and pepper

Lemon halves, to serve

For the Dill Potatoes

1 lb 10 oz small new potatoes

2 Tbsp finely chopped dill

1½ oz butter

For the Yogurt Dressing

3½ fl oz plain yogurt

3½ fl oz crème fraîche

2 Tbsp finely chopped chives

Finely grated zest of ½ lemon

For Serving

Salad leaves or watercress (optional)

1. Preheat oven to 400°. Cut fish into 4–6 equal pieces. Grease an ovenproof dish with butter, arrange fish in a single layer and season with salt and pepper. In a bowl, combine melted butter, breadcrumbs, finely grated lemon zest, parsley, and crushed garlic. Spread mixture evenly over fish pieces.

2. Cook potatoes in salted boiling water for 15 minutes. Drain and return potatoes to saucepan. Add dill and butter, and then mix to coat potatoes thoroughly. Season with salt. Cover saucepan and set aside for 10 minutes.

3. Meanwhile, cook fish in oven for 12–15 minutes, depending on thickness of pieces, until just cooked through. Prepare yogurt dressing by mixing all yogurt dressing ingredients together.

4. Sprinkle peppercorns over fish. Serve with dill potatoes, yogurt dressing, and lemon halves. Garnish with a few salad leaves or some watercress, if you like.

Per serving (served with 1/2 cup salad greens): 723 Calories, 55 g Protein, 189 mg Cholesterol, 54 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 6 g Fiber, 32 g Total fat (18 g sat), 654 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, K, Folate, Phosphorus, ★★★★ Potassium, ★★★ Vitamin A, B2 (riboflavin), ★★ Calcium, Iron, Magnesium, Zinc, ★ Vitamin D, E

20 min prep time serves 4

Hoisin-Glazed Salmon

From the Test for Life test kitchen

3 Tbsp hoisin sauce

1 Tbsp low-sodium soy sauce

1 Tbsp rice vinegar

2 tsp honey

1 Tbsp minced ginger

2 garlic cloves, minced

2 lb salmon

For Serving

Cooked rice, sautéed spinach, sliced avocado, and toasted sesame seeds

1. Adjust an oven rack approximately 6 inches from the oven’s broiler. Preheat broiler.

2. Whisk together hoisin sauce, soy sauce, vinegar, honey, ginger, and garlic. Brush salmon with mixture.

3. Transfer salmon to an oiled baking sheet. Broil for 5 to 10 minutes, depending on salmon’s thickness. Salmon is done when opaque and flaky.

4. Serve with rice and sautéed spinach. Garnish with sliced avocado and toasted sesame seeds, if desired.

Per serving (served with 1/2 cup cooked white rice, 1/4 avocado, 1 tablespoon sesame seeds, and 1/3 cup sautéed spinach): 731 Calories, 51 g Protein, 125 mg Cholesterol, 41g Carbohydrates, 7 g Total sugars (3 g Added sugars), 5 g Fiber, 40 g Total fat (8 g sat), 468 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B3 (niacin), B6, B12, D, E, K, Folate, Phosphorus, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin A, Magnesium, Potassium, ★ Vitamin C, Iron, Zinc

Ancho Chile Shrimp Tacos with Creamy Avocado Ginger Salsa

From Something Delicious: 100 Recipes for Everyday Cooking by Lindsey Baruch of Lindsey Eats ($35, Ten Speed Press, 2025)

Ancho Chile Shrimp

1 lb medium shrimp, peeled and deveined, tails removed

2 Tbsp neutral oil

1 Tbsp ancho chile powder

30 min prep time serves 4

½ tsp dried oregano, preferably Mexican oregano

½ tsp garlic powder

¼ tsp dark brown sugar

Kosher salt and freshly ground black pepper

Creamy Avocado Ginger Salsa

1 large avocado, halved and pitted

1 serrano chile, roughly chopped (seeded if you prefer less spicy)

1 -inch piece fresh ginger, roughly chopped

2 large garlic cloves, smashed and peeled

½ c packed fresh cilantro, plus more for serving

¼ c water, or more as needed

2 Tbsp fresh lime juice (about 1 large lime)

Kosher salt and freshly ground black pepper

For Serving

8-10 street corn tortillas

Shredded cabbage

Chopped cilantro

Finely chopped white onion

Lime wedges, for squeezing

Sliced radishes

1. Bring out a stand blender or food processor.

2. Peel and devein shrimp: you can purchase peeled and deveined shrimp but if you don’t, here’s how to do it. Remove shell by starting at head. Peel toward tail. Discard shells (or save for stock). Using a paring knife, make a shallow cut along back of shrimp; you should see a thin, black vein. Use your

knife to pull it out and discard. Remove shrimp tails (if applicable) by gently using your thumb and index finger to twist and pinch off tail. Discard. Pat dry with paper towels.

3. Marinate shrimp: in a medium bowl, combine oil, chile powder, oregano, garlic powder, brown sugar, and salt and black pepper to taste. Add shrimp and toss until combined. Set aside for a few minutes while you make salsa.

4. Make Creamy Avocado Ginger Salsa: scoop avocado into a blender or food processor and add serrano chile, ginger, garlic, cilantro, water, lime juice, and salt and pepper. Blend until completely smooth, with a thick salsa-chutney consistency. Adjust with more water and salt, to taste, if needed. Set aside in the fridge until ready to use.

5. Cook shrimp: heat a large skillet (cast iron is a good choice) over medium-high heat until smoking hot. Pour in shrimp and spread in an even layer. Cook until charred underneath, about 2 minutes. Using a spatula, stir until opaque on all sides, 1 to 2 minutes.

6. To assemble: char tortillas on stovetop over direct flame (or on a dry cast-iron skillet over medium-high heat). Top each tortilla with shrimp, avocado salsa, shredded cabbage, cilantro, and chopped onion. Serve with lime wedges for squeezing and sliced radish on the side.

Kitchen Note: Inspired by the classic street taco, the shrimp in these tacos is seared and finished on corn tortillas. Finely minced cilantro and onions (street taco topping staples) and spicy avocado salsa are also added. This salsa packs the heat but is balanced out by the crunch of the onions.

Per serving (2 tacos): 375 Calories, 28 g Protein, 183 mg Cholesterol, 34 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 9 g Fiber, 17 g Total fat (2 g sat), 673 mg Sodium, ★★★★★ Phosphorus, ★★★ Vitamin B6, C, K, ★★ Magnesium, Zinc, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Calcium, Folate, Iron, Potassium

Natural Stacks Magtech Sleep

RenewLife

Pure Health Fungus Eliminator

RenewLife

Ultimate Flora

Intensive Biome Care

Qunol

Turmeric with Black Pepper Extract + Ginger Gummy

Qunol Turmeric with Black Pepper Extract + Ginger Gummy

Turmeric with Black Pepper Extract + Ginger Gummy

Ancient Nutrition

Creatine + Collagen

Terry Naturally Clinical Digestive Enzymes

Nature’s Sunshine Brain Edge Drink Mix

Zammex

Zammex Bovine Colostrum

Bovine Colostrum

Zammex Bovine Colostrum

Bodyhealth

PerfectAmino Reds

Blend of high antioxidant fruits, veggies, herbs, mushrooms, and probiotics.

Supports cellular health, mental focus, immune function, and energy production.*

Enhanced with PerfectAmino for increased absorption and utilization.*

Bluebonnet

Ladies’ or Men’s One 40+

Whole food based multi vitamin.

Daily nutritional and vitality support for women or men.*

With coenzyme B vitamins and chelated minerals for good absorption.

Truvani Pumpkin Spice Plant Based Protein

Made from 9 simple ingredients. Combines pea, pumpkin seed, and chia seed protein.

Great for shakes, smoothies, baking, and energy balls.

Bucklebury Liquid Zeolite

Supports detox, gut, immune, and digestive system health.*

Kids formula contains probiotics for added gut health support.*

Adult formula contains chlorella for added detox support.*

Kyolic Aged Garlic Extract Blood Pressure Health

Supports healthy blood pressure balance.*

Combines aged garlic extract, nattokinase and L-theanine.

Studies for these ingredients have shown support for healthy blood pressure levels already in normal range.*

Dr. Rydland’s Sinus + Allergy

Created to support nasal and sinus tissues, decrease inflammation, and eliminate mucous.*

Useful in both adults and children.

Formulated by pediatrician Eric Rydland, MD.

Zhou

Vitamin D3 + K2

Formulated for immune health and mood support.*

May support calcium utilization in bones.*

Supplies 125 mcg (5000 IU)

vitamin D3 and 90 mcg vitamin K as MK-7.

Olympian Labs Advanced Glucose Support

Promotes glucose metabolism into energy.*

Supports healthy glucose and thiamine levels already in normal range.*

With Gymnema, which may help reduce cravings for sweets.*

autumn simmer pot

bring the scents of fall into your home

Autumn brings with it falling leaves, cooler days, and the innate desire to feel cozy against the encroaching chill of winter. What better way to chase away the cold than with the soothing aromas of plants, spices, and herbs? Adding fresh and dried aromatics to a do-it-yourself simmer pot, also known as stovetop potpourri, offers a natural way to scent your home.

What is a simmer pot?

Simmer pots freshen the air naturally. Combinations of natural ingredients are simmered in a pot of water set over the stove. The heat and steam from the warmed mixture causes the ingredients’ natural essential oils to be released into the air. The result: A comforting and relaxing aroma fills the room.

Simmer pot tips

Here are some helpful hints for getting started with simmer pots.

● The longer a simmer pot simmers, the better the results. Let a pot simmer for at least three hours to effectively infuse the air. Remove the pot from the heat overnight to prevent a fire hazard while you’re sleeping.

● Smaller saucepans tend to release aromas more effectively. But you’ll need to stay close to the stove, as the water level will evaporate more quickly.

● Substitute your favorite juice for the water (try cranberry, grape, apple, or pear).

● Save apple, pear, and citrus fruit peels, as well as the remnants at the bottom of a spice jar and put them to good use in a simmer pot. Consider freezing the peels until you’re ready to use them.

● Simmer pot ingredients can be reused a second time, provided you refrigerate them between simmer sessions. The smell may not be as strong, but it will still be lovely. If you don’t have a particular herb or spice in your kitchen, or you don’t want to use up your expensive spices, try substituting or adding in various tea bags (chai, black, or herbal blends). Keep in mind that a couple of bags are needed per simmer blend to release the tea’s aromas. ●

Scents of autumn

The aromas of fall bring to mind rich spices and flavorful fruits. Here are a few ingredients to consider adding to your seasonal simmer pot:

• cloves

• cinnamon

• nutmeg

• apples

• pears

• oranges

Why use a simmer pot?

Learn more about making and using simmer pots at tasteforlife.com/simmer

Why go through the trouble of creating a simmer pot when you can just light a candle or plug in an air freshener? Some people are sensitive to the manufactured ingredients in store-bought candles and air fresheners.

For a more natural way to add fragrance to a room, try a simmer pot. Not only do simmer pots increase the warmth factor in your home, but they also infuse the air with extra humidity during autumn’s typically drier days. They’re a great way to banish offensive kitchen odors too.

Simmer pot recipes for fall

Embrace fall with the following simmer pot blends that will keep you in an autumnal spirit. If some of these scents aren’t your thing, no problem. Simmer pots are meant to be creative and customizable, so there are no hard-and-fast rules when it comes to ingredients or their measurements. Be open to experimentation and use what you have readily available.

Apple-Ginger Pie

2 organic apples, sliced

1 inch fresh ginger root

4 cinnamon sticks

4 star anise

1 tsp whole cloves

1 tsp cardamom pods

Autumn Woods Walk

1 tsp dried sage

1 tsp dried thyme

1 tsp dried rosemary

½ tsp fenugreek

¼ tsp peppercorns

Chai Spice

3 black tea bags

3 cinnamon sticks

1 inch fresh ginger root

1 tsp cardamom pods

1 tsp whole cloves

Cranberry Crisp

1½ cups fresh cranberries

¼ cup fresh ginger root

2 tsp allspice

1 tsp whole cloves

1 tsp vanilla extract

Zest of 1 organic orange

Ginger Spice

¼ cup fresh sliced ginger root

1 Tbsp whole cloves

1 Tbsp allspice

3 cinnamon sticks

Pumpkin Pie

4 cinnamon sticks

1 Tbsp pumpkin pie spice

1 Tbsp vanilla extract

2 tsp whole cloves

your anti-cancer plan

ways to lower your risk of breast cancer

October is Breast Cancer Awareness Month. While there are certain risk factors for developing breast cancer that cannot be controlled, such as gender, genetics, and family history, research indicates that eating certain foods and avoiding common pesticides and chemicals can offer some protection against the disease.

Focus on food

Fruits and veggies are key. Several epidemiological studies suggest an inverse correlation between intake of fruits and vegetables and the incidence of breast cancer. Especially promising are soy, citrus fruits, apples, mangoes, and cruciferous veggies (broccoli, Brussels sprouts, cabbage, cauliflower, kale).

Spices such as ginger, garlic, turmeric, and black cumin can protect against breast cancer.

Black and red grapes as well as pomegranates are also great choices; they are rich in anti-inflammatory anthocyanins, which can help slow cancer growth.

Maitake mushrooms, also called hen of the woods, contain anticancer properties. This earthy-tasting fungi can be used in stir fries, pastas, soups, and salads. Stock up on salmon, mackerel, sardines, anchovies, and tuna which contain docosahexaenoic acid (DHA), an omega-3 fatty acid that can protect against both the development and progression of breast cancer. Make omega-rich flaxseed a go-to. Researchers from the Department of Internal Medicine at the University of Kansas Medical Center found that flaxseed consumption can help halt the progression of breast

cancer cells. Add a tablespoon of ground flaxseed to breakfast cereal (hot or cold) or yogurt. Mix a teaspoonful in mustard when you’re making a sandwich or include some in a muffin recipe.

Olive oil contains polyphenols, compounds that can help destroy cancer cells.

One study determined that epigallocatechin gallate (EGCG), a polyphenol found in green tea, “can prevent and inhibit breast tumorigenesis . . . and is cytotoxic toward breast cancer cells.” In other words, EGCG stops breast cancer cells from forming in the first place and, if it does come across some, it’s going to work to kill them. Consider sipping two or three cups of green tea daily. ●

SELECTED SOURCES “Anti-cancer potential of edible/medicinal mushrooms in breast cancer” by M.B. Gariboldi et al., International Journal of Molecular Sciences, 6/23 • “Chemoprevention of breast cancer with vitamins and micronutrients: A concise review” by K. Mokbel and K. Mokbel, In Vivo, 7–8/2019 • “Dietary natural products for prevention and treatment of breast cancer” by Y. Li et al.; “Nutraceuticals in the Mediterranean diet: Potential avenues for breast cancer treatment” by G. Augimeri et al., 8/21, Nutrients • “Effects of flaxseed lignan secoisolariciresinol diglucoside on preneoplastic biomarkers of cancer progression . . .” by D.M. Delman et al., Nutrition and Cancer • “Epigallocatechin gallate inhibits the growth of MDA-MB-231 breast cancer cells . . .” by O. Hong et al., Oncology Letters • “Foods to fight breast cancer” by Lisa Aubrey, Loma Linda University Cancer Center, https://news.llu.edu, 10/31/23 • “The role of docosahexaenoic acid (DHA) in the control of obesity and metabolic derangements in breast cancer” by A. Molfino et al., International Journal of Sciences

pasta! noodles done three ways

Slow-roasted Tomato, Mozzarella and Basil Oil Pasta Salad

From The Monday Pasta Club by Ed Barrow ($26.99, Kyle Books, 2024)

10 oz mixed tomatoes (different sizes and colors work well in this dish), halved widthways

Salt and pepper

5 garlic cloves, skin left on

Olive oil, for roasting

1 Tbsp dried basil

1 Tbsp dried thyme

2 Tbsp balsamic vinegar

5½ oz gnocchi sardi or pasta of your choice

1 Tbsp red wine vinegar

1 small banana shallot, very finely chopped

3½ oz Kalamata olives, pitted and halved

4½ oz ball of buffalo mozzarella, torn into bite-size chunks

For the Basil Oil

2 large handfuls of fresh basil, plus extra leaves to garnish

4 Tbsp extra-virgin olive oil

1. Preheat oven to 325°.

2. Place tomatoes on a large baking sheet lined with (baking) parchment paper. Season generously with salt and pepper. Drizzle over a good glug of oil. Add dried herbs and balsamic vinegar. Mix tomatoes to ensure they are evenly coated in seasonings and oil. Arrange evenly, cut side up, on baking sheet. Place in oven for 45 minutes. After this time, add garlic cloves to baking sheet. Roast for a further 45 minutes, until tomatoes are well roasted and a lot of moisture has evaporated.

3. After tomatoes have cooked for an hour, make basil oil. First blanch fresh basil. Bring a pan of water to boil and have a bowl of ice-cold water ready. Add basil to boiling water and cook for 20 seconds. Remove from pan and immediately plunge into ice-cold water. Mix in cold water for 1 minute, before squeezing out any excess liquid. Transfer to a

A plate (or bowl!) of pasta hits the spot when you’re hungry and looking for something comforting and filling. These noodle dishes satisfy whether you want to enjoy a salad, a soup, or an entrée.

food processor or blender and add oil. Blend for 2 minutes until fully incorporated. Pour through a fine sieve (strainer) to remove any large bits of basil that may not have blended and then set aside.

4. Put a large pan of well-salted water on to boil for pasta. Cook gnocchi until al dente, using timing on packet instructions as your guide. Drain and cool under cold running water.

5. Transfer cooled pasta to a large salad bowl. Add half of the basil oil, the red wine vinegar, shallot, and olives. Season with a little salt and generously with pepper and then mix well.

6. Remove tomatoes from oven and let cool slightly for about 5 minutes. Add tomatoes to bowl with pasta and squeeze out cooked garlic flesh from skins. Toss gently together until everything is incorporated. Top with mozzarella, drizzle with remaining basil oil, and garnish with extra basil leaves.

Kitchen Note: This pasta salad packs a punch. If you make this during the summer, when tomatoes are at their ripest, it really takes the dish to another level. Here, the tomatoes are slowly roasted to intensify their flavor and sweetness and served with the classic flavor pairing of buffalo mozzarella and basil.

Per serving: 372 Calories, 11 g Protein, 33 mg Cholesterol, 23 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 28 g Total fat (7 g sat), 528 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin B12, ★★ Vitamin B6, C, E, Calcium, Phosphorus, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), Folate, Iron, Zinc

Pasta e Fagioli

From Vegana Italiana by Tara Punzone with Gene Stone ($32.50, Rodale Books, 2025)

½ lb borlotti beans or cannellini beans

¼ c extra-virgin olive oil

1 c diced yellow onion

1 c diced celery

1 c diced carrots

2 Tbsp minced garlic

1 tsp chopped fresh rosemary leaves

1 tsp fresh thyme leaves

½ tsp dried oregano

½ tsp smoked paprika

½ tsp black pepper

Pinch of red chili flakes (optional)

1 c mashed D.O.P. San Marzano whole peeled tomatoes

5 c filtered water

1 Tbsp sea salt, plus more as needed

1 lb ditalini pasta (or other small pasta shape of your choice)

¼ c chopped fresh parsley for garnish Squeeze of lemon juice for serving (optional)

1. In a large bowl, soak beans overnight in water, covered. Drain.

2. In a stockpot, heat oil over medium heat. Sauté onion, celery, carrots, garlic, rosemary, thyme, oregano, paprika, pepper, and chili flakes, if using, for 10 to 12 minutes, until onion is translucent.

3. Add tomatoes, water, salt, and drained beans to stockpot. Cover and simmer for 1 hour, or until beans are fully cooked. Stir every 10 to 15 minutes as beans cook.

4. Add pasta to stockpot, and cook until al dente according to directions on package. Add salt if necessary.

5. Garnish with chopped parsley. Squeeze on some lemon juice. Serve immediately.

Kitchen Note: The pasta will thicken the broth a lot. This is intentional. This soup is honestly more like a stew. Leftover soup will last in the fridge for 4 to 5 days.

Per serving (made with cannellini beans): 523 Calories, 20 g Protein, 0 mg Cholesterol, 88 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 11 g Total fat (2 g sat), 538 mg Sodium, ★★★★★ Vitamin K, ★★★★ Folate, Phosphorus, ★★★ Iron, Magnesium, ★★ Vitamin A, B1 (thiamine), B6, C, Potassium, Zinc, ★ Vitamin B2 (riboflavin), B3 (niacin), E, Calcium

Spaghetti Aglio, Olio E Peperoncino

From Vegana Italiana by Tara Punzone with Gene Stone ($32.50, Rodale Books, 2025)

¾ c extra-virgin olive oil, divided 4 garlic cloves, sliced razor thin or minced 2 fresh Calabrian chili peppers (or cayenne peppers), sliced into ⅛-inch-thick rounds ½ c chopped fresh parsley, plus more for topping

1 tsp sea salt, plus 2 Tbsp for pasta water

1 hr, 45 min prep time serves 2

1 lb spaghetti

Pangrattato for topping (recipe follows)

Salt for topping

1. In a large pot, bring 4 to 6 quarts of water to a rolling boil.

90 min prep time + overnight soak time for beans serves 6

2. Meanwhile, in a deep sauté pan, heat ½ cup of the oil over medium to low heat. Sauté garlic, chili peppers, parsley, and 1 teaspoon of the salt. Add 1 tablespoon of the remaining oil every minute or two until you’ve added it all. Cook slowly until garlic starts to sizzle, but do not let garlic burn.

3. Lower heat all the way down, so it stops cooking before you add pasta.

4. Add remaining 2 tablespoons of the salt to boiling water. Add spaghetti and cook until it’s barely al dente, a little more than half the recommended cooking time.

5. Remove spaghetti from boiling water, and add spaghetti to sauté pan along with 2 cups of pasta cooking water.

6. Turn up heat to medium, and toss spaghetti around until all water is absorbed and pasta is cooked al dente. Add more pasta water if needed.

7. Serve topped with more parsley and Pangrattato. Add a sprinkle of salt.

Kitchen Note: This dish is brilliant in both its taste and simplicity. Use the best extra-virgin olive oil you can find. Each strand of spaghetti should be glistening with olive oil.

Per serving: 680 Calories, 13 g Protein, 0 mg Cholesterol, 71 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 4 g Fiber, 38 g Total fat (5 g sat), 347 mg Sodium, ★★★★★ Vitamin K, ★★★ Vitamin E, ★★ Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Folate, Iron, Zinc

Pangrattato (Italian Toasted Bread Crumbs)

From Vegana Italiana by Tara Punzone with Gene Stone ($32.50, Rodale Books, 2025)

4 c cubed stale ciabatta, sourdough, or gluten-free bread

¼ c extra-virgin olive oil

2 large garlic cloves

25 min prep time serves 6

1 Tbsp finely chopped fresh parsley

1 tsp black pepper

Pinch sea salt

1. Place bread in a high-speed blender or food processor, and pulse until you have crumbs.

2. Add oil and garlic to a sauté pan. Cook over very low heat to infuse garlic into oil, about 5 minutes.

3. Add bread crumbs, parsley, pepper, and salt to pan.

4. Stir constantly until bread crumbs are golden brown and crispy. Watch carefully so you do not burn bread crumbs. This can happen very quickly!

5. Remove garlic. Let bread crumbs cool before using.

6. Alternatively, you can toast bread crumb mixture in a 350˚ oven for 10 to 12 minutes on a baking sheet, or until golden brown. These can be made ahead of time and stored in an airtight container for up to a week.

BY MARY ANN O’DELL, MS, RDN

magnesium matters

Magnesium is a mineral that has grown in use and popularity due to its many roles in human health. It is involved in over 300 biochemical reactions in the body, so its role is nothing less than essential.

What roles does magnesium play?

Bone Health. Magnesium is commonly associated with calcium, and found in many bone health formulas. Magnesium is essential for proper calcium absorption by bones, and 40 percent of the body’s magnesium content is in bones.

Blood Sugar Control. Magnesium is involved in blood glucose control in the body. A research study found that magnesium intake was low in non-diabetics with metabolic syndrome, and researchers suggested that increasing magnesium intake may protect against insulin resistance. A separate study found that people with the highest intake of magnesium were half as likely to develop Type 2 diabetes compared with those who had the lowest intake.

Heart Health. Magnesium plays an important role in regulating blood pressure and preventing blood clots and stroke. A research review showed that higher intakes of magnesium may cut heart disease risk.

Muscle Relaxation. A deficiency of magnesium is associated with insomnia and anxiety, so maintaining

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magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help relax you and improve sleep. Magnesium oil, an easyto-absorb form of magnesium, can be applied directly to skin around sore areas. It may help raise levels of magnesium within the body.

Energy. Although magnesium helps with relaxation, it can also help with energy! One of the primary roles of magnesium is to stabilize ATP, the body’s energy molecule. Magnesium may help optimize oxygen use so you feel more energized. This may explain why chronic deficiency of magnesium can result in low energy, irritability, and weakness.

Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, cacao, and whole grains. While readily available, studies show that many Americans are consistently not getting enough magnesium in their diets. In addition, numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing magnesium offers a way to fill in the gaps. Magnesium is often found combined with calcium in tablet or liquid form, or by itself in tablet, capsule, liquid, powder, or topical oil or lotion form. ●

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eat more superfoods

Fruits, vegetables and herbs come in a variety of colors and supply a host of nutrients, antioxidants, and phytochemicals. Including fruits, vegetables, spices, and certain food supplements regularly in the diet may help reduce risk for cancer and heart disease, and improve control of blood sugar, blood pressure, and joint pain. Here, we look at three popular foods and the host of nutritional benefits they offer.

Cacao Cacao’s Latin name, Theobroma, literally means “food of the gods.” When a cacao pod is opened, it yields a sweet, juicy fruit layer which covers the cacao beans. The cacao beans hold a bitter, more intense flavor and most of the cacao pod’s nutritional content, including magnesium, zinc, copper, and selenium. The beans are processed into what we all know and love . . . cacao powder, cacao nibs, and chocolate. Cacao contains more antioxidants per gram than blueberries, red wine, and pomegranates. It can trigger neurotransmitters that are associated with elevating mood and mental well-being. These benefits of cacao are seen in less refined cacao products and dark chocolate with a higher cacao content, as opposed to common milk chocolate products found on many store shelves.

Mushrooms Edible mushrooms contain glucans which enhance natural killer (NK) cell activity. NK cells support deep immune health and may have anticancer and antimicrobial benefits. Mushrooms provide a host

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of nutrients, including protein, B vitamins, calcium, and fiber, and they can be used daily to promote and support immunity. One popular mushroom today is lion’s mane, also known as the smart mushroom due to its benefits. This mushroom is being studied for potential brain nourishing and protective effects. Nerve Growth Factors (NGF), a family of compounds that enhance the maintenance and regeneration of neurons, have been found in this mushroom. This shows how it may help with both nervous system support and cognitive function.

Turmeric Turmeric has become one of the most popular spices available today. The bright, golden color of curry powder is due to its turmeric content. Turmeric spice is a source of several vitamins and minerals, including manganese, iron, and potassium. Turmeric is best known for its anti-inflammatory properties. It is a natural inhibitor of inflammatory enzymes, and a mediator of several inflammatory pathways in the body, therefore helping with a variety of joint conditions and pain. Research also suggests that turmeric may help prevent or slow the progression of Alzheimer’s disease by removing amyloid plaque buildup in the brain. ●

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air fryers

add flavor and crunch

A convenient way to make a nutritious meal, the air fryer is a popular kitchen device. The appeal lies in their ability to cook food consistently and quickly.

The air fryer is actually a convection oven with a hot coil at the top and a fan pushing consistent heat inside the appliance. This countertop device browns and crisps food beautifully. It also uniformly air roasts without drying items out (think chicken breasts, salmon fillets, pork chops).

The air fryer cooks food using less oil, so it makes healthier dishes that still have a tasty crunch and colorful browning.

From perfectly cooked eggs and creamy porridge to crispy chicken wings and sweet apple crisp, the air fryer can be used any time of day.

Here are some tips on how to get the most out of your fryer.

✔ For a flavorful char when air-frying chicken and vegetables, place pieces of meat and veggies on 6-inch wooden skewers. This increases air exposure and adds even more flavor, since the items are evenly spaced.

✔ If you add a little water to the base of the air fryer drawer, it contributes moisture and helps the vegetables steam roast.

✔ Cook proteins on top of vegetables. The meat’s juices will drip down and infuse the other ingredients with flavor.

✔ A small amount of fat (like vegetable oil) can improve browning and crisping. Brush meat or fish with the oil beforehand. You can also use fruit preserves, honey, or hoisin sauce to help with browning and to add a touch of sweetness.

✔ To prevent scratches in a nonstick-coated air fryer, use a nonstick spatula for removing food.

✔ The air fryer conveniently toasts nuts and seeds. Arrange them in a 6-inch nonstick cake pan. Place the pan in the air-fryer basket. Place the basket in the fryer. Set to 350˚. Cook, shaking the basket frequently, for 1 to 3 minutes, until nuts or seeds are fragrant and toasted. Remove the pan from the air fryer immediately. ●

SOURCE Healthy Air Fryer by America’s Test Kitchen ($24.99, America’s Test Kitchen, 2022)

Roasted Chicken Sausages with Butternut Squash and Radicchio

From Healthy Air Fryer by America’s Test Kitchen ($24.99, America’s Test Kitchen, 2022)

1½ lb butternut squash, peeled, seeded, and cut into 1-inch pieces (4 c)

4 tsp extra-virgin olive oil, divided, plus extra for drizzling

½ tsp minced fresh thyme or ⅛ tsp dried

⅛ tsp table salt

Pinch cayenne pepper (optional)

6 oz raw chicken sausage (2 sausages)

2 tsp honey, warmed, divided

2 tsp apple cider vinegar

1 tsp Dijon mustard

¼ tsp pepper

½ small head radicchio (3 oz), cored and sliced ½-inch thick

2 Tbsp chopped toasted walnuts

2 Tbsp chopped fresh basil or parsley

1. Toss squash with 2 teaspoons of the oil, the thyme, salt, and cayenne, if using. Transfer to an air-fryer basket and spread into an even layer. Place basket into air fryer. Set temperature to 400˚. Cook until beginning to brown, 10 to 15 minutes, stirring halfway through cooking.

2. Brush sausages with 1 teaspoon of the honey. Stir squash and then arrange sausages on top, spaced evenly apart. Return basket to air fryer and cook until squash is tender and sausages are lightly browned and register 165˚, 8 to 13 minutes, flipping and rotating sausages halfway through cooking.

3. Transfer sausages to plate and let rest while finishing squash. Whisk vinegar, mustard, pepper, remaining 2 teaspoons oil, and the remaining teaspoon honey together in a large bowl. Add squash, radicchio, walnuts, and basil and toss to coat. Season with salt and pepper to taste. Serve sausages with vegetables.

Kitchen Note: For a quick and easy dinner, sausages can’t be beat. Pairing them with hearty, sweet butternut squash gives a satisfying meal. The squash gets a 10-minute head start in the air fryer, so it’s fully tender by the time the sausages are cooked through. A swipe of honey helps speed up the browning of the sausage. Bitter radicchio adds bulk and balances out the sweet roasted squash. An apple cider vinegar and honey dressing ties everything together, and toasted walnuts adds crunch. Chicken sausage is available in a variety of flavors; feel free to use any flavor that you think will work well in this dish. Turkey sausage can be substituted for the chicken sausage. This recipe can be easily doubled.

Per serving (made with basil): 503 Calories, 18 g Protein, 82 mg Cholesterol, 51 g Carbohydrates, 16 g Total sugars (6 g Added sugars), 8 g Fiber, 28 g Total fat (5 g sat), 1,070 mg Sodium, ★★★★★ Vitamin A, B3 (niacin), B6, C, K, ★★★★ Vitamin E, Phosphorus, ★★★ Vitamin B1 (thiamine), Folate, Magnesium, Potassium, ★★ Vitamin B2 (riboflavin), Calcium, Iron, ★ Vitamin B12, Zinc

45 min prep time serves 2

veg out!

a plant-based diet offers a host of health benefits

Wellness and lifestyle trends come and go. What’s popular now may be forgotten as soon as the next big thing comes along. This is not the case with the vegetarian diet, in which people avoid all meat, seafood, and poultry. According to a recent Gallup poll, about four percent of Americans identify as vegetarian, and that number has remained relatively steady for the past two decades.

Some people are vegetarians for health or religious reasons. Others are concerned about animal welfare and the environment. With a wide array of produce available, more restaurants offering vegetarian options, and influences from cultures that eat mostly plantbased diets, it’s a great time to be a vegetarian.

A healthy way to eat

According to the American Dietetic Association, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” Vegetarians are more likely to have lower body mass index (BMI), blood pressure, and total and LDL (bad) cholesterol levels.

Compared with those who eat meat, vegetarians consume less saturated fat and more dietary fiber, vitamins, and minerals. Studies found that vegetarians’ risk of developing diabetes was half that of nonvegetarians, even after taking BMI into account.

The key to being a healthy vegetarian is making sure a wide variety of vegetables, fruits, legumes, and whole grains are part of the diet. Good fats (nuts, olive oil) are also essential.

Vegetarians need enough complete protein in their diets in order to get all the essential amino acids. It was once believed that vegetarians could develop protein deficiencies if all the amino acids were missing from every meal. In fact, the human body stores amino acids and withdraws them as needed over the course of approximately a day. By eating different combinations of nuts, seeds, grains, legumes, fruits, and vegetables several times during the day, a vegetarian receives all essential amino acids.

Vegetarians can obtain protein from foods like soy and quinoa, both of which have complete protein (all eight essential amino acids are present). Eggs, dairy, and legumes are other good protein sources.

Nutrients that may be lacking in a vegetarian diet include vitamins B12, D, and K. Fortified foods or supplements can help fill any gaps.●

SELECTED SOURCES “Becoming a vegetarian,” Harvard Health Publishing, www.health.Harvard.edu, 7/22/24 • “In U.S., 4% identify as vegetarian, 1% as vegan” by J.M. Jones, https://news.Gallup.com, 8/24/23 • “Vegetarian diet: How to get the best nutrition,” www.MayoClinic.org, 3/1/23

The Food Movement

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